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Tuna vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 257mg)
Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 0g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Sardine
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
90
Tuna
68
Sardine
Mineral Summary Score
30
Tuna
58
Sardine

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
2
:
Contains more Magnesium +64.1%
Contains less Sodium -83.7%
Contains more Iron +122.9%
Contains more Calcium +3720%
Contains more Potassium +22.9%
Contains more Copper +69.1%
Contains more Zinc +70.1%
Contains more Phosphorus +50.3%
Contains more Magnesium +64.1%
Contains less Sodium -83.7%
Contains more Iron +122.9%
Contains more Calcium +3720%
Contains more Potassium +22.9%
Contains more Copper +69.1%
Contains more Zinc +70.1%
Contains more Phosphorus +50.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
7
:
Contains more Vitamin A +2233.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B2 +34.8%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +214.4%
Contains more Vitamin B12 +21.7%
Contains more Vitamin A +2233.3%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B2 +34.8%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +113.4%
Contains more Vitamin B6 +214.4%
Contains more Vitamin B12 +21.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
148%
Sardine
Carbohydrates
0%
Tuna
0%
Sardine
Fats
29%
Tuna
53%
Sardine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Sardine Opinion
Calories 184 208 Sardine
Protein 29.91 24.62 Tuna
Fats 6.28 11.45 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 49 142 Tuna
Vitamin D 193 Sardine
Iron 1.31 2.92 Sardine
Calcium 10 382 Sardine
Potassium 323 397 Sardine
Magnesium 64 39 Tuna
Sugars 0 Sardine
Fiber 0 0
Copper 0.11 0.186 Sardine
Zinc 0.77 1.31 Sardine
Starch
Phosphorus 326 490 Sardine
Sodium 50 307 Tuna
Vitamin A 2520 108 Tuna
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.278 0.08 Tuna
Vitamin B2 0.306 0.227 Tuna
Vitamin B3 10.54 5.245 Tuna
Vitamin B5 1.37 0.642 Tuna
Vitamin B6 0.525 0.167 Tuna
Vitamin B12 10.88 8.94 Tuna
Vitamin K 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 1.528 Sardine
Monounsaturated Fat 2.053 3.869 Sardine
Polyunsaturated fat 1.844 5.148 Sardine
Tryptophan 0.335 0.276 Tuna
Threonine 1.311 1.079 Tuna
Isoleucine 1.378 1.134 Tuna
Leucine 2.431 2.001 Tuna
Lysine 2.747 2.26 Tuna
Methionine 0.885 0.729 Tuna
Phenylalanine 1.168 0.961 Tuna
Valine 1.541 1.268 Tuna
Histidine 0.88 0.725 Tuna
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.